Tuesday – Basin CrossFit
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Tuesday

6
Sep

Tuesday

Basin CrossFit – CrossFit

Warm-up

5+min) Get Warm

10 Mountain Climbers

5 x Handstand Holds (Kick up, hold for 5sec, kick down) QUICK SCALE: 3 Wall Walks as far as they can go, or Plank Get Up Get Downs

20 Mountain Climbers

5 x Handstand Holds (Kick up, hold for 5sec, kick down)

30 Mountain Climbers

5 x Handstand Holds (Kick up, hold for 5sec, kick down)

40 Mountain Climbers

5 x Handstand Holds (Kick up, hold for 5sec, kick down)

(5min) Shoulder Stabilising

Reverse Tabata Isometric Pullup Holds

10 sec with Chin over Bar

20sec Rest

10sec Hanging on Bar

20sec Rest

4 Rounds

Wod prep

(10min) Prep for Pullups

6 Pullups

EMOM 5min

* For minutes 1 and 2, perform the easiest version of a Pullup for them. Ring Row to Kipping Pullup.

* For minutes 3, 4 and 5, increase the difficulty to Strict versions or Negatives.

* For the last 5min, perform:

2 x 5 Weighted Pullups

* Increase the weight on each set.

wod

try to hit a set every 4 minutes. leaving about 3 minutes of rest between sets. 35 minute clock to finish pullups and finisher

Metcon (6 Rounds for weight)

rx+/ rx

Weighted Pullup

5-5-3-3-1-1

Optional Finisher

5 HSPU

EMOM 7min

Metcon (6 Rounds for weight)

Strict Ring Pullup

5-5-5-5-5-5

Finisher

5 Pushups

EMOM 7min

competitors

Metcon (Time)

21-15-9

thrusters 115/75

fran
try to get within 1 minute of your fran time

Bench Press (5-5-3-3-1-1-1)

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